Saithalyasana (Animal Relaxation Pose): Lesson 2, Topic 4 (part 1) - Asanas

If you have been following along lately, we are gratefully and enthusiastically working our way through our textbook, A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya!  We have completed Lesson 1, which has prepared our bodies for meditation, but the work continues! Now, as we move forward through lesson 2, we are about to add two more asanas to our daily practice program. 

The following asana, although reasonably simple, is very beneficial for the whole body, particularly the back and abdomen. The nerves in the spinal cord (the vital link between the body and the brain), as well as the internal organs of digestion are stretched, massaged, and revitalized. 

In the following blog post, you will find:

• A video of myself explaining how to practice this asana
• Written directions about this asana and its benefits
• Photos of this lesson's options for a Daily Practice Program

If you're reading this in your email box, as always when there are videos, I highly recommend you view this post on your browser instead :)

LOVE TO YOU ALL
​~ Ashley

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This pose makes you feel ALL the ZEN ;)

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Saithalyasana on Youtube

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SAITHALYASANA
(ANIMAL RELAXATION POSE)

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As always, before you begin your yoga practice, make sure to take the time to either set an intention, or to simply take a moment to express gratitude to the earth for providing the mat beneath you and the room around you. And then, perhaps take a moment to offer gratitude to yourself for even being here right now, reading this, practicing that... and giving yourself love, affection and grace through yoga and meditation. ❤

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• Get comfortable on a mat, blanket, rug, etc.
• Sit on the mat with the legs outstretched in front of the body
• Separate the knees, moving the legs apart
• Bend the right leg and place the sole of the right foot against the inside of the left thigh, allowing the whole of the right leg to rest on the floor
• Carefully fold your left leg to the outside of the body so that the foot lies beside the left buttock
• Place your hands on your right ankle
• Relax your whole body
• Exhale
• Then, as you inhale, slowly raise your arms upwards, keeping them together and straight until they are eventually vertical above the head at the end of inhalation
• Then exhale, twist the trunk slightly and bend forwards over the right knee
• Try to touch your forehead on the ground directly in front of the right knee
• At first this may be a little difficult, but with practice it becomes possible (you could also rest your head on a yoga block or rolled up blanket)
• If you can’t touch the floor with your forehead, merely bend forwards as much as possible
• Your hands should touch the floor in front of the body, with the arms kept straight, though preferably slightly bent and completely relaxed
• Relax your whole body
• This is the final position
• Breathe slowly and deeply
• Don’t strain, but try to stay in the final position for as long as you can manage
• Then, as you inhale, raise the arms, head and trunk until your arms are vertical
• Exhale and lower your arms simultaneously
• Straighten your legs in order to repeat on the other side (remember, the transition matters. Be present, breathe deeply)
• Now adjust the body position so that the left sole presses against the right thigh, and the right leg is folded backwards
• Repeat the same procedure but now bending over the left knee

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​BREATHING, AWARENESS AND DURATION
The breathing should be as described in the technique, full and deep, slow, ensuring that it is also synchronized with the body movements.

When you are fully familiar with the asana, then close your eyes and become aware of the movement of the body and breath. In the final pose, you should be aware of deep and slow breathing.
The duration in the final position should only be for as long as you are comfortable. With practice, try to maintain the final pose for a minute or so on each side of the body, providing this does not cause any excessive discomfort.
 
BENEFITS
This is a good asana to loosen up the legs and prepare them for meditative asanas.

Most people have very stiff spines, so stiff in fact that it is difficult to believe the spinal column is composed of thirty-one separate bones which allow suppleness in the back and neck. This asana helps to loosen up the spine and return it to its correct condition. In the final position, the abdomen is compressed, which gives a valuable massage to the internal organs, especially those concerned with digestion. This massage squeezes out stagnant, impure blood and encourages it to flow back to the heart and lungs for oxygenation.

​The deep breathing is most important for it accentuates the massage imparted to the abdominal organs.

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NEXT TIME...

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In the next blog post and Youtube video, I'll show you how to correctly perform the yoga pose, Marjariasana! We will also learn about its benefits like how it is actually an excellent asana for post-pregnancy as it tightens the abdominal muscles and encourages the abdomen to resume its normal shape. Just saying, this pose is awesome. 

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Notes: Daily Practice Programs Lesson 2

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Works Cited
Saraswati, Satyananda. A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Yoga Publications Trust, 2013.